CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
20 mins
4 sets NFT
L-Sit x 30-45 sec
Bar MU x 3-10
Strict HSPU x 5-15
*If no Bar MU work a C2B + any static dip
*For scoring purposes record unbroken reps
L-Sit (4×30-45 sec)
Bar Muscle-ups (4×3-10)
Strict Handstand Push-ups (4×5-15)
Weightlifting
Power Clean & Jerk x2
E2MOM for 8 sets
*Build over the sets to a 2-Rep Max
*You may drop and reset barbell
*First weight on the bar is your first set
